Help with sprinting events?

One of the best ways to help you with your sprinting is to warm up a lot before you start. It sounds like you are doing well for your plan. I run the 100m too, and I warm up by running an easy, light, mile, and then sprint a little before I start. If you want to work on your overall cardio, you need to pace yourself, and work up to a fast long distance. One of the most important things in running is stamina, so jogging very slowly for a long time on the weekends is one of the things I do. It sounds silly, but My coach thinks it really works. I also work out every other day on cardio. It really helps, and I have improved a lot on my running. Hope this helps!